Bear Canyon CrossFit – WOD
A) Power Snatch
5 Touch & Go reps
Every 45 seconds x 8 sets
Start at 50% and build if possible
Keep this complex Touch & Go
If you have to drop the bar, then it is too heavy
Metcon (AMRAP – Rounds and Reps)
10 Pull Ups
Scaled: 75/55, Hanging Leg Raises
Feel: Muscular Fatigue: Your muscles should feel tired, but you should NOT. ie. not out of breath.
Your muscle endurance will dictate how fast or slow you go, without failing.
Pacing: Sustain: Focus on repeatability, staying present in the workout at all times.
20 Banded Face Pulls
10 Half Kneeling Windmills (5 each side)